Move more this new year
According to the U.S. Centers for Disease Control and Prevention, fewer than one in four Americans over 18 years old meet the recommendations for physical activity. On the other hand, you have those that do meet the recommended activity level, yet might be sitting too much. So this year, challenge yourself by adding more movement to your everyday life.
By moving more and sitting less, you are increasing your physical activity which means more health benefits such as lowered cancer risk, improved blood sugar control, better sleep and less anxiety.
Here are 7 ways to move more according to the American Institute of Cancer Research:
- Keep track of your sitting minutes — whether at your desk, watching TV, driving or relaxing. Do this over two to three days for your baseline.
- Find time for a minute or more of activity.
- Working at your desk — take a water break, walk around the office or go up and down the stairs a few times.
- Watching TV or during other screen time — set a timer for 20 or 30 minutes and take a one to two minute walk or jumping jacks break.
- Sitting in a large conference — sit where you can easily move to the back of the room to stand so you can do a few subtle stretches and moves.
- Set a timer on your phone or computer to remind you to get up and move.
- Go for a walk for your meetings. Moving is great for creativity, increased energy and a positive outlook.
- Do more stairs — whenever possible swap out the elevator for the stairs, or walk up or down the escalators.
- Keep a stretch band or light hand weights handy. Stand up to use hand weights at your desk, TV or favorite chair. Use your stretch band to do these one-minute stretches.
- Measure sitting minutes after two weeks of your plan. Compare your sitting time before you started the challenge and two to three weeks later.
Now, when you find yourself sitting for more than 30 minutes, remember to get up and move. It’s as easy as walking around your office or home.